I had surgery back in October and lost a decent amount of strength. I decided to go with easy strength to try to get back on track. I've been warming up with 2 circuits of pushups, leg curls, pull ups and overhead squats. My lifts are squat, military press, still leg dead lifts and barbell rows. I usually finish up with around 5 reps of clap pushups and box jumps. I've been noticing some over-training type issues and am wondering if I should maybe throw in a back off day. Does anyone do this? If so what do you do on your back off day to keep the gains coming?